Herb & BotanicalNo.031
Ashwagandha
Stress, cortisol, perceived anxiety.
Typical / RDA300–600 mg
Upper limitNot established
EvidenceModerate
How to take it
Timing Evening or splitFood With a mealForm Root extract (KSM-66)
What to know
An adaptogen with moderate evidence for reducing stress and cortisol over weeks. Effects build gradually; quality varies between brands.
Interactions & cautions
- May affect thyroid meds and add to sedatives.
- Avoid in pregnancy.
- Rare reports of liver issues — stop if symptoms appear.
Do you actually need it?
For ongoing stress — give it a few weeks, then reassess.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.